Training and Conditioning for Judo

✍ Scribed by Aurelien Broussal-Derval

• Publisher: Human Kinetics, Inc.
• Year: 2020
• Tongue: English
• Leaves: 272
• Category: Library

✦ Synopsis

Long one of the world’s most popular sports, judo is also one of the most physically demanding. Success requires hard work, dedication, support, and a no-nonsense, comprehensive training program—one specific to the sport as well as the individual attributes of the athletes who compete in it. Enter Training and Conditioning for Judo.

A blend of science and tradition, Training and Conditioning for Judo delivers comprehensive, yet practical, programming for serious judokas and their senseis, instructors, and trainers. This integrated approach merges strength, speed, agility, and endurance training with judo-specific drills and activities, ensuring total preparation for combat, competition, and all-around excellence.

With diverse programming options that will help you avoid performance plateaus, you’ll discover training methodologies to incorporate into daily workouts:
Muscle strengthening exercises for balance control, increased power, and improved kumikata, as well as to create a stronger, protective “armor” for the body
Endurance training through running, cardio equipment, step, power and lactic circuits, and uchi-komi to improve aerobic and anaerobic conditioning
Planning strategies to combine technical, tactical, and physical training while considering recovery cycles and tapering to time peak performance with competitions
Recovery and prevention protocols such as warm-ups and stretching to keep the body resilient and to avoid injury

You’ll use body weight, machines, medicine balls, stability balls, ropes, bands, and straps to keep training options fresh. Whether you’re a young or senior judoka, male or female, lightweight or heavyweight, you will develop the physical abilities needed to take down your opponent with force and confidence.

With a black belt in both judo and Brazilian jujitsu and experience that includes training the British and Russian Olympic judo teams, Aurélien Broussal-Derval is uniquely qualified to help judokas—from beginners to competitive black belts—develop the balance, coordination, and power needed for success on the mat.

✦ Table of Contents

ACKNOWLEDGMENTS

FOREWORD

HISTORY

JUDO AND THE JUDOKA

SPECIFIC MUSCLE STRENGTHENING

Should We Put Away Our Weights?

Building Abdominal Muscles for Judo

Developing Core Strength

Judo-Specific Core-Strengthening Workouts

Increasing Your Strength

Alternating Your Training

Proprioceptive Bench Press

Tailored Squats

Pulling Strength

Improving Kumikata

The Final 15 Minutes

Using Resistance Bands

SPECIFIC ENDURANCE

Running-Specific Training

Training on Cardio Machines

Tread(mill) Lightly

Step Training

Focused and Integrated Physical Training

Power Endurance Circuit

MAP Circuit

Making Your Body’s pH Buffer Work for You

Lactic Circuit

Strength and Endurance: A Winning Combination

Battle Ropes

Uchi-Komi: The Ultimate Weapon?

Using Judo to Train for Judo

Uchi-Komi and Rhythm: A Winning Blend?

SPECIFIC ATHLETES

What to Work on, and When, With Young Judokas

Training Seniors

Endurance in Female Judo Athletes

Weight Categories: Lightweights

Weight Categories: Heavyweights

PLANNING

Testing the Judoka

Overtraining

Recovery Cycle During Vacation

Returning to Training

Is Training at Altitude Worthwhile?

The Tapering Cycle

RECOVERY AND PREVENTION

Warm-Up Goals and Principles

How Do You Plan Your Warm-Up?

Warming Up During Competitions

Stretching

Optimizing Your Recovery

Adductors: Avoid Those Splits!

Preventing Knee Injury

Preparing for Loss of Balance

Stability and Instability

Specific Ways to Use an Exercise Ball

REFERENCES

ABOUT THE AUTHOR

✦ Subjects

daily workouts, Muscle strengthening exercises for balance control, increased power, and improved kumikata, to create a stronger, protective “armor” for the body Endurance training through running, cardio equipment, step, power and lactic circuits, and uchi-komi to improve aerobic and anaerobic conditioning